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Full Body (70 minute): July 11

We’ve got an extended, action packed routine today. This is a live Movement Vault Class we taught at CrossFit Queens in Queens, NYC before the pandemic happened. Don’t be intimidated by the length of the routine. If you don’t have time to finish the entire routine, just do a small portion and save the rest for later. Who doesn’t like leftovers!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of almost every area of your body.

We are starting off with three different muscles/fascia releases for your hips and shoulders. The muscle releases are targeting your gluts, rhomboids, and pecs. We are then moving on to 90/90 end-range stretch isometrics to improve your hip internal and external rotation. Next we are working on 90/90 transitions. We then have segmented cat camels to activate your entire back. We are following this with y’s, t’s and i holds super-setted with an upper back aka t-spine stretch and activation movement. Finally we are finishing up with a flow that is focused on your lower body.

Let us know how you liked this long routine. Do you want more of them? Contact me at grayson@movementvault.com and let me know.

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and some ❤️. Get it guys!

Hips & Ankles: July 10

At this point in the Corona game, who doesn’t have tight and/or weak hamstrings? Show me that person and I will show you a pot of gold. All jokes aside, the hamstring muscle group is a very common problem area for a lot of people. The good news is that we are going to get your hamstrings moving and feeling better than ever in today’s routine.

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the tight muscles and fascia located on the entire back of your leg aka your posterior chain. We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle / fascia release for your hamstring muscles. Anatomy tip: did you know you have 3 hamstring muscles? Next we are working on a full range of motion activation movement for your hamstrings and knee. Focus on squeezing your quad muscles as much as possible while you stretch out your hamstrings. Third up is a hamstring end-range stretch isometric technique. Focus on stretching out your hamstring as far as possible and then activating and contracting them. We are finishing up with end-range stretch isometrics for your ankle, specifically ankle dorsiflexion. I want you to try extra hard to focus on these muscles while you activate them.

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and some ❤️. Get it guys!

Flow: July 9

We’ve got another one! Another flow day that is. Today’s flow day is a great one for all of you runner’s out there. Is anyone not a runner at this point with all of the gym closures?

Equipment needed: 1. Padded mat. We are working on just about every area of your body today. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Upper Back, Shoulders & Low Back: July 8

Did you know that the human body has three main planes of movement? Plane basically means direction of movement. We have forward and backward aka sagittal plane, side to side aka frontal plane, and rotation aka traverse plane. Guess what movement plane most injuries occur in? You guessed it! The rotation aka transverse plane. One of the main reasons for this that most people don’t move in this rotational plane very often and become weak and not stable when rotating. Think about it, how much rotation are you doing in your day to day life and/or in your workouts? We are going to improve your rotational movement today!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back, shoulders, and low back. We are starting off with a joint mobilization and muscle activation technique to improve your upper back rotation. Focus on trying to keep the middle of your spine on the foam roller the entire time as you contract your core muscles to rotate. Next we are working on a 2-part stretch and activation movement. Imagine you are in a tube. Try to rotate your mid section as much as possible in each direction without leaning over and touching the tube. We are finishing up with a great back activation movement. Try to lift one side of your chest and shoulder up as high as possible, while leaving the front of your hips on the ground.

Let us know how feel after todays routine. Post on to your FB, Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Shoulders & Hips: July 7

Effective stretching and movement is the insurance plan for your body. Invest now, so that you don’t get hit hard when you are not expecting it. Let’s give your body what it needs today!

Equipment needed: 1. Lacrosse or mobility Ball. If you don’t have a lacrosse ball, you can substitute a foam roller. 2. Padded Mat (optional). Today we are focusing in on giving your lats and shoulders exactly what they need.

Today we are working on the flexibility, mobility, and stability of your shoulders and hips. We are starting off with a muscle/fascia release for your lats. These are the big muscles on the side and back of your upper back. Next we are working on an active stretch technique called end-range isometrics for your lats, posterior rotator cuff muscles, and all of the muscles on the side of your upper body. We are finishing up with 90/90 transitions. Focus on driving your knees away form each other as you transition from one position to the next. Use your hands for support if it is difficult to go no-hands. Get it guys!

Back & Hips: July 6

Happy Monday! In today’s routine we are going to get your low back moving and feel amazing. When your back and hips are moving well, everything else will improve. whether it is playing with your kids, deadlifting, working around the house/apt/yard, or running. Literally everything you do will feel that much better. Let’s start this week off with some quality low back and hip maintenance.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to get your low back “unstuck” and moving well! Today we are working on the flexibility, mobility, and stability of your low back and hips.

We are starting off with a muscle / fascia release for your quadratus lumborum aka QL. Your QL is located on your back between your lower rib cage and upper hip. Your QL is commonly tight due in part to all of the sitting that most of us do. Next we are working on a stretch and activation movement for the muscles on the side of your body. Focus on contracting the muscles on one side of your body, while the muscles on the other side of your body get stretched out. We are then moving on to around the worlds, which is a very effective stretch and activation movement for all of the muscles that surround your low back aka your core. Focus on exploring as much range of motion as possible. We are finishing up with a hip full range of motion activation technique. The key with this one is to keep your back neutral and still the entire time. All of the movement is coming from your hips.

We love to hear form you guys on Instagram, Facebook, or Twitter @movementvault. We’ll comment with feedback and send some ❤️. Get it guys!

Flow: July 5

Sundays are all about going with the Flow! We are going to do exactly that today. Flow days are all about exploring and using as much range of motion as possible. The more movement combinations you master, the better. Let’s go explore!

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. We love the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Wrists & Shoulders: July 4

Happy 4th of July to all of you in the US! We are going to work on the independence of your wrists and shoulders today. See what I did there 😃 Wrists mobility is especially important for all of you that are stuck behind a computer all day at work. This routine will help you bulletproof your wrists.

Equipment needed: 1. Padded Mat. Every joint is important, including your wrists! Today we are working on the flexibility, mobility, and stability of your wrists and shoulders.

We are starting off with an wrist stretch and activation movement. The key with this one is to slowly lower the back of your hands down to the mat. You are activating your wrist muscles, while you stretch them out. Next we are working on one of our favorite shoulder and scapula/shoulder blade range of motion and activation movements. Focus on keeping your hands high and moving as far in to each range of motion as possible. Finally we are working on two different wrist end-range stretch isometric techniques. Focus on stretching your wrists out and then activating your muscles. If you have any pain, don’t stretch out your wrist quite as much. Find a pain-free range of motion.

Your wrists and shoulders are now ready to take on anything (almost). We love to hear from you guys, see what you are up to and where you are doing your MV routines. We have users on 6 different continents, we want to hear from you. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Ankles & Hips: July 3

We typically try to keep the equipment you need for a routine to a minimum, although we will be adding a LOT of new routine types very soon that will involve other equipment in addition to our daily classes. With that said, today you will need a PVC pipe, or broom stick, or something that you can drag down the front of your lower leg like I am doing in the image above. If you don’t have any of these, you can substitute and roll on this area with a foam roller or mobility ball.

Equipment needed: 1. PVC pipe, broom stick, or mobility ball or lacrosse ball. 2. Padded Mat. Welcome back guys! Today we are working on the flexibility, mobility, and stability of your ankles, and hips.

We are starting off with a muscle/fascia release technique for the front of your ankles/lower leg using a PVC pipe of mobility ball. The main muscle that we are targeting is your tibialis anterior. We are then moving on to single ankle end-range stretch isometrics to increase your ankle plantar flexion. With ankle plantar flexion, think pushing on the gas pedal. We are then finishing up with a hamstring stretch and activation movement.

You are now ready to take on the world and your workouts! We love the social media love. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a �and some ❤️. Get it guys!

Flow: July 2

More Flow! A flow routine is just what your body needs. We’ve got a short and effective one for you.

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about area of your body today. We have two flow days per week as part of the Movement Vault program.

We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips, Shoulders & Ankles: July 1

We have a little bit of everything in today’s routine. We are hitting your shoulders again with a similar technique that we used yesterday. The hip movement that we are doing in today’s routine can be challenging, so grab a belt, towel or stretch strap. Have fun!

Equipment needed: 1. Stretch strap, or belt, or towel if you struggle to get into the position shown in the video thumbnail (optional) 2. Padded Mat (optional). We’ve got a good mix of stretches and movements in today’s routine! Today we are working on the flexibility, mobility, and stability of hips, shoulders, and ankles.

We are starting out with an end-range stretch isometric technique for your hip flexors and shoulders. It can be difficult to reach back and grab your leg in this position. If this is difficult for you, wrap a stretch strap, belt, or towel around your back leg, reach back and pull up. If you are struggling to hold your balance, try to perform this movement while lying on your stomach. Simply reach back and grab the front of your lower leg or wrap the stretch strap around the front of your lower leg. Next we are working on an end-range stretch isometric technique to increase your shoulder abduction, which is bring your arm out to the side up over your head. We are stretching out your lats and posterior rotator cuff muscles with this one. We are finishing up with an ankle end-range stretch isometric technique to stretch out the back of your calves, specifically your gastrocnemius and soleus muscles. Remember, keep your heel on the ground and stretch out your ankle as much as possible before starting to activate your ankle muscles.

By the way your body called. It told me to tell you that you are awesome! It thanks you for helping it move and feel it’s best. We love the social media love. Post on to your Instagram story or feed doing your Movement Vault routine or doing something Movement Vault is helping you do better. Tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Shoulders & Upper Back: June 30

You know that tight area right behind your shoulder/ shoulder blade? Yep! Those are your posterior rotator cuff muscles and they can get tight and tender. We are going to have your rotator cuff muscles as well as your upper back feeling amazing today.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Yoga block, or stack of books, or PVC pipe/broom stick, or something that you can place your arm on while lying down that is 3″-12″ tall. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for your posterior rotator cuff muscles. This muscle group is commonly tight in a lot of people. When these muscles are tight they will limit your overhead position aka being able to raise your arm above your head. Next we are moving on to shoulder flexion end-range stretch isometrics. The goal with this technique is to stretch out your shoulder muscles first, and then activate all of the muscles around your shoulder. You can use any of the above tools to help you stretch out your shoulder further. We are finishing up with chest peels. Focus on “putting your brain” in the muscles that are located in your upper back. Feel them activate as you lift your chest slowly off of the ground.

A happy body is a happy you. Thanks for hanging out with us today and giving your body exactly what it needed. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a shaka and some ❤️. Get it guys!